The Workouts:

⚡️ 1 Point Workouts - 10 min abs / glutes / core workouts

Full Body Warm-up

10 Min Full Body WARM UP with Caroline Girvan | Low Impact

Format: 10 exercises performed back-to-back for 60 seconds each with no equipment.

• Arm Circles with Marching in Place

• Gentle Torso Twists (Standing)

• Bodyweight Good Mornings (Hands behind head)

• Alternating Reverse Lunge with Overhead Reach

• Side-to-Side Lateral Step Squats

• Bodyweight Squat to Heel Raise

• Inchworms (Walkout to Plank and back up)

• Cat-Cow Stretches

• Downward Dog to Plank Transitions

• Alternating High Knee Steps

10-Minute Hotel Bed & Floor Lower Body Burner

This routine isolates the hips, glutes, and thighs using zero equipment, minimal space, and low impact so it won't disturb anyone on the floor below.

Format: 45 seconds work / 15 seconds rest. 1 round, 10 exercises total.

• Bed/Floor Glute Bridge Pulses: Keep hips lifted high at the top and pulse in the top 2 inches.

• Single-Leg Glute Bridge (Right): Drive through the right heel; keep hips level.

• Single-Leg Glute Bridge (Left): Drive through the left heel.

• Isometric Wall Sit (or Low Squat Hold): Sink down until thighs are parallel to the floor; keep back flat against the wall.

• Bodyweight Sumo Squats: Wide stance, toes turned out 45 degrees, squeezing glutes at the top.

• Curtsy Lunge to Knee Drive (Right): Step back and across, then drive the back knee up as you stand.

• Curtsy Lunge to Knee Drive (Left): Repeat on the left leg.

• Prone Hamstring Curls: Lie on your stomach, press knees together, and curl heels to glutes while squeezing hamstrings tightly at the top.

• Bear Crawl Isometric Hold: On hands and knees, lift knees 1–2 inches off the floor and brace the core.

• Standing Calf Raise to Ankle Circles: Elevate on toes, lower down slow, and roll ankles briefly before repeating.

Total Abs Complex

10 MIN AB COMPLEX | Total Abs Workout - NO EQUIPMENT

Format: Perform each movement for 45 seconds work, 15 seconds rest.

• Tabletop Crunch

• Crunch Pulses

• Hip Raises with Gaze Down

• Leg Lowers (Hands under lower back or on elbows)

• Elbow Tuck to Extension

• Full Sit-ups

• Side Plank Oblique Lifts (Right side)

• Side Plank Oblique Lifts (Left side)

• Bicycle Crunches

• High Plank Hold

Braced Core & Abs

10 Min BRACED CORE AND ABS WORKOUT at Home | Caroline Girvan

Format: 40 seconds work, 20 seconds rest (or continuous flow).

• Tuck to Toe Taps

• Tuck to Leg Extension

• Reverse Crunches

• Side Plank Lifts (Right side)

• Side Plank Pulses (Right side)

• Side Plank Lifts (Left side)

• Side Plank Pulses (Left side)

• Double Leg Lifts (Supported on elbows)

• Crunch with Arm Sweep

• 3-Point Crunch / Toe Reaches

10-Minute Before-Bed Plank & Core Challenge

This sequence focuses on static holds, isometric tension, and deep core bracing. It’s quiet, low-impact, and can be done right next to the bed on a carpet or rug.

Format: 45 seconds work / 15 seconds rest. 1 round, 10 exercises total.

• Forearm Plank: Keep shoulders stacked directly over elbows, glutes squeezed, and belly button pulled toward your spine.

• Side Plank Hold (Right): Elbow directly under the shoulder, stack or stagger feet, and drive hips high.

• Side Plank Hold (Left): Transition smoothly to the left side, keeping the core tight and hips lifted.

• Bear Crawl Hold: On hands and knees, lift knees 1–2 inches off the carpet and hold while keeping your back completely flat.

• Dolphin Plank: From a forearm plank, walk feet in slightly and press hips toward the ceiling, then pull back forward into a flat forearm plank.

• High Plank (Push-Up Position): Hands beneath shoulders, pushing the floor away to spread the shoulder blades apart.

• Side Plank Dip & Lift (Right): Hold your right side plank, lowering hips an inch or two toward the floor, then driving them back up.

• Side Plank Dip & Lift (Left): Repeat the dips and lifts on the left side.

• Hollow Body Hold: Lie on your back, press your lower back firmly into the floor, and extend arms and legs a few inches off the ground (bend knees if needed to protect the lower back).

• Child’s Pose to High Plank: Finish the challenge by transitioning smoothly back and forth between a deep 3-second Child's Pose stretch and a 3-second High Plank hold.

Glute Activation & Booty Burn

10 MIN BOOTY WORKOUT at Home | Glute Activation | No Equipment

Format: Perform each exercise for 30–45 seconds back-to-back on a mat.

• Straight Leg Raises (Right side)

• Straight Leg Pulses (Right side)

• Donkey Kicks (Right side, heel aiming up)

• Donkey Kick Pulses (Right side)

• Fire Hydrants (Right side)

• Straight Leg Raises (Left side)

• Straight Leg Pulses (Left side)

• Donkey Kicks (Left side)

• Donkey Kick Pulses (Left side)

• Fire Hydrants (Left side)

10-Minute Hip Thrust Workout (Glute Focus)

This routine uses bodyweight (or a single dumbbell/backpack placed across the hips) and anchors every odd-numbered exercise around a hip thrust variation. You can use a couch, bed, or sturdy chair to support your upper back, or do them as floor glute bridges.

Format: 45 seconds work / 15 seconds rest. 1 round, 10 exercises total.

• Exercise 1: Standard Hip Thrusts (Upper back on bed/bench, drive through heels, pause 1 second at the top)

• Exercise 2: Donkey Kicks (Right Leg) (On hands and knees, drive right heel up to the ceiling)

• Exercise 3: Pause-At-Top Hip Thrusts (3-second squeeze at the peak of every rep)

• Exercise 4: Donkey Kicks (Left Leg) (On hands and knees, drive left heel up to the ceiling)

• Exercise 5: Single-Leg Hip Thrust (Right Leg) (Left leg extended or crossed, all power driving through the right glute)

• Exercise 6: Fire Hydrants (Right Leg) (On hands and knees, lift right knee out to the side like a dog at a hydrant)

• Exercise 7: Single-Leg Hip Thrust (Left Leg) (Right leg extended or crossed, all power driving through the left glute)

• Exercise 8: Fire Hydrants (Left Leg) (On hands and knees, lift left knee out to the side)

• Exercise 9: Frog Pump Hip Thrusts (Soles of feet pressed together, knees wide, driving hips up)

• Exercise 10: Isometric Hip Thrust Hold + Pulses (Hold the top position for 30s, then pulse in the top 2 inches for the final 15s)

🧱 2 Point Workouts - 20 min, core and BW stuff, all you need is a floor

20-Min Full Body Strength & Fat Burn 

20 minute Full Body BODYWEIGHT Muscle, Strength and Fat Burn Workout

Format: 40 seconds work / 20 seconds rest per exercise. Complete 2 total rounds.

• Bodyweight Squats

• Push-ups (or Kneeling Push-ups)

• Alternating Reverse Lunges

• Pike Push-ups (or Plank to Downward Dog)

• Glute Bridges

• Superman Holds (Lying prone back extension)

• Mountain Climbers

• High Plank Hold

• Lateral Bounds (or Side Steps)

• Bicycle Crunches

20-Min Small Space / Apartment Friendly (No Jumping) 

20 MIN FULL BODY WORKOUT - Small Space Friendly (No Equipment, No Jumping)

Format: Low-impact, quiet movements. Perform each exercise for 45 seconds, rest 15 seconds. Complete 2 rounds.

• Slow Tempo Bodyweight Squats

• Walkout Planks (Inchworms)

• Alternating Curtsy Lunges

• Bear Crawl Holds (Knees hovering off the floor)

• Single-Leg Glute Bridges (Right leg, then Left leg on round 2)

• Reverse Flys (Bodyweight/Isometric squeeze)

• Standing Knee-to-Elbow Crunches

• Side Plank Hold (20s Right / 20s Left)

• Good Mornings (Hands behind head, hip hinge)

• Deadbugs

20-Min Bodyweight Leg Workout (Calisthenics Giant Sets) 

20 Minute Bodyweight Leg Workout | Calisthenics Giant Sets

Format: 3 Giant Sets (groups of 4 exercises). Perform each exercise back-to-back for 45 seconds work / 15 seconds rest. Rest 1 minute between giant sets.

• Giant Set 1 (Quads & Glutes focus)

  • Alternating Forward Lunges

  • Sumo Squats

  • Wall Sit Hold

  • Speed Bodyweight Squats

• Giant Set 2 (Posterior Chain focus)

  • Alternating Reverse Lunges

  • Hip Thrusts (Upper back against a sofa/chair or floor)

  • Single-Leg Romanian Deadlifts (Bodyweight balance)

  • Glute Bridge Hold with Pulse

• Giant Set 3 (Unilateral & Calf Finisher)

  • Static Lunge (Right side)

  • Static Lunge (Left side)

  • Heel Raises (Calf raises)

  • Isometric Low Squat Hold

👟 3 Point Workouts

• 3 Mile Walk

• 3 Mile Jog

🏃 4 Point Workout

• 40 Min Elliptical

😰 5 Point Workouts: Full Body Workouts

40-30-20-10 Workout

• DB curls x 40 reps, Squats x 40 reps, Shoulder press x 40 reps, Lying tricep extensions x 40 reps, and sit-ups for 40 reps

• DB curls x 30 reps, Squats x 30 reps, Shoulder press x 30 reps, Lying tricep extensions x 30 reps, and sit-ups for 30 reps

• DB curls x 20 reps, Squats x 20 reps, Shoulder press x 20 reps, Lying tricep extensions x 20 reps, and sit-ups for 20 reps

• DB curls x 10 reps, Squats x 10 reps, Shoulder press x 10 reps, Lying tricep extensions x 10 reps, and sit-ups for 10 reps

300 Workouts

• Legs - 300 rep workout

  • Round One: 5 sets of 10 reps

    • DB Bulgarian Split-Squat (Right leg)

    • DB Bulgarian Split-Squat (Left leg)

    • One-leg Hip Thrusts (Right leg)

    • One-leg Hip Thrusts (Left leg)

  • Round Two: 2 sets of 25 reps

    • Machine Leg Press

    • Machine Leg Extensions

    • Machine Leg Curls

• Upper body - 300 rep workout

  • Round One: 5 sets of 10 reps

    • DB Overhead Press

    • DB Curls

    • DB Overhead Tricep Extensions

  • Round Two: 2 sets of 25 reps

    • Machine Pull-down

    • Machine Chest Press

Push-Pull Workouts

• Day 1 Vertical (overhead press/pull-down): 30 reps or 30 second holds

  • Machine Pull-down

  • Machine Shoulder Press

  • Side planks 

  • DB Lateral Raises

  • Machine Row

  • Side plank with leg lifts

  • Straight-arm Cable Pull-down

  • DB Front Raises

  • Reverse Sit-ups

  • Reverse Lunges

• Day 2 Horizontal (bench press & row): 30 reps or 30 second holds

  • DB Bench Press

  • DB Rows

  • Roman Chair Back Extensions

  • Machine Chest Fly

  • Machine Reverse Fly

  • Single-leg Hip Thrusts

  • Butterfly Sit-ups

  • DB Curls

  • DB Overhead Extensions

  • DB Squats

IRON 30 Min Full Body Circuits

IRON Series 30 Min Full Body Workout - Dumbbell Circuits | 4

Format: 6 mini-circuits. Complete 2 rounds of each circuit (45 sec work / 15 sec rest per exercise) before moving to the next.

• Circuit 1

  • Dumbbell Squats

  • Romanian Deadlifts (RDLs)

• Circuit 2

  • Dumbbell Bench Press (or Floor Press)

  • Bent-Over Dumbbell Rows

• Circuit 3

  • Dumbbell Shoulder Press

  • Dumbbell Reverse Lunges

• Circuit 4

  • Dumbbell Sumo Squats

  • Stiff-Leg Deadlifts

• Circuit 5

  • Push-ups (or Kneeling Push-ups)

  • Dumbbell Bicep Curls

• Circuit 6

  • Dumbbell Overhead Tricep Extensions

  • Bodyweight Squat Jumps (or Speed Squats)

REVOLVE DB Full Body Circuits

REVOLVE Dumbbell Full Body Circuits Workout | EPIC Endgame Day 4

Format: 4 rounds total. Perform each exercise for 40 seconds, rest 20 seconds, then immediately move to the next exercise.

• Dumbbell Goblet Squats

• Bent-Over Rows (Palms facing in)

• Dumbbell Chest Press

• Dumbbell Romanian Deadlifts

• Dumbbell Arnold Press (Rotating shoulder press)

• Alternating Backward Lunges

• Dumbbell Hammer Curls

• High Plank or Hollow Body Hold

EPIC 30 Min DB Full Body Workout

Day 4 of Beginner EPIC | 30 Min Dumbbell Full Body Workout

30-Min Dumbbell Full Body Format: Simple 2-exercise pairings. 40 seconds of work, 20 seconds of rest. Complete 2 sets of Pairing A, then 2 sets of Pairing B, moving down the list.

• Pair 1: Dumbbell Squats / Dumbbell Chest Press

• Pair 2: Romanian Deadlifts / Bent-Over Rows

• Pair 3: Dumbbell Step-Ups or Static Lunges / Dumbbell Shoulder Press

• Pair 4: Glute Bridges (with DB on hips) / Dumbbell Curls

• Pair 5: Dumbbell Skullcrushers / Bodyweight Deadbugs

FUSE Full Body Workout

Full Body FUSE Workout | EPIC Heat - Day 4

Format: Fast-paced density training. 45 seconds work / 15 seconds rest per exercise. Complete 3 rounds total with minimal rest between rounds.

• Dumbbell Thrusters (Squat to Overhead Press)

• Dumbbell Renegade Rows (Plank position row)

• Dumbbell Romanian Deadlift to Shrug

• Dumbbell Push Press

• Alternating Dumbbell Curtsy Lunges

• Dumbbell Pullover (Lying on floor/bench)

• Mountain Climbers or Bodyweight Plank

EPIC III Complexes - Full Body DB Workout

EPIC COMPLEXES - Full Body Dumbbell Workout | EPIC III Day 4

Format: Perform 1 rep of each exercise in the sequence continuously for 60 seconds without dropping the weights, then rest 30 seconds. Repeat each complex for 3–4 sets.

• Complex 1 (Lower Body Focus - 60s Work / 30s Rest x 4 sets)

  • 1 DB Squat + 1 DB Romanian Deadlift + 1 Reverse Lunge (Right) + 1 Reverse Lunge (Left)

• Complex 2 (Upper Body Focus - 60s Work / 30s Rest x 4 sets)

  • 1 Bent-Over Row + 1 DB Clean to Shoulder Press + 1 Overhead Tricep Extension

• Complex 3 (Total Body Finisher - 60s Work / 30s Rest x 3 sets)

  • 1 DB Goblet Squat + 1 DB Bicep Curl + 1 Push-up + 1 High Plank Hold (5 seconds)